Whole grain Oats Calories and Nutrition Facts
Whole grain Oats has 381 calories per 100 g, with 12.5 g protein, 69.8 g carbs and 5.8 g fat. Official USDA analytical record: Oats, whole grain, steel cut (FDC ID: 2346397).
One standard serving of whole grain oats (1/4 cup dry (45 g)) contains 171 calories, 5.6g protein, 31.4g total carbs (31.4g net carbs), and 2.6g fat. Per 100 grams, it supplies 381 calories.
Energy density
3.81 kcal/g
medium
Protein / 100 kcal
3.3 g
satiety per calorie
Net carbs / 100 g
69.8 g
carbs minus fibre
100 kcal portion
26 g
≈ 0.9 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 0mg
Whole grain Oats Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1/4 cup dry (45 g) | 45 g | 171 kcal | 31.4 g | 31.4 g | 5.6 g | 2.6 g |
| 1/2 cup dry (90 g) | 90 g | 343 kcal | 62.8 g | 62.8 g | 11.3 g | 5.2 g |
| 100 g | 100 g | 381 kcal | 69.8 g | 69.8 g | 12.5 g | 5.8 g |
Oats, whole grain, steel cut nutrition facts
The table below shows the complete nutritional profile for oats, whole grain, steel cut per 100 g (the laboratory analytical standard) and per 1/4 cup dry (45 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (12.5 g per 100 g).
| Nutrient | Per 100 g | Per 1/4 cup dry (45 g) | % DV* |
|---|---|---|---|
| Calories | 381 kcal | 171 kcal | — |
| Protein | 12.5 g | 5.6 g | 25% |
| Carbohydrate | 69.8 g | 31.4 g | 25% |
| Fat | 5.8 g | 2.6 g | 7% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 0 mg | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Whole grain Oats calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.81 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 108 kcal | 3.5 g | 19.8 g | 1.6 g |
| 100 g (3.5 oz) | 381 kcal | 12.5 g | 69.8 g | 5.8 g |
| 4 oz (113 g) | 432 kcal | 14.2 g | 79.2 g | 6.6 g |
| 8 oz / ½ lb (227 g) | 864 kcal | 28.3 g | 158.3 g | 13.2 g |
| 1 lb (454 g) | 1728 kcal | 56.7 g | 316.6 g | 26.3 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2346397.
View raw USDA laboratory entry →How whole grain oats compares to other grains & pasta
Against the 41 grains & pasta in this database, whole grain oats ranks 35th lowest in calories and 14th highest in protein. The category averages 372 kcal per 100 g, so this one is 2% above it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🌽 Corn flour, masa harina, white or yellow, dry, raw | 376 kcal | 7.6 g | 3.76 |
| 🍽️ Millet, whole grain | 376 kcal | 10 g | 3.76 |
| 🥣 Oats, whole grain, steel cut (this page) | 381 kcal | 12.5 g | 3.81 |
| 🥣 Oats, whole grain, rolled, old fashioned | 382 kcal | 13.5 g | 3.82 |
| 🍽️ Flour, amaranth | 384 kcal | 13.2 g | 3.84 |
Portion planning with whole grain oats
- 100 calories comes to about 26 g (0.9 oz).
- 20 g of protein takes about 160 g, bringing 610 kcal with it — that is 3.3 g of protein per 100 calories.
- Macro split by calories: 73% carbs, 13% protein, 14% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 12.5 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track whole grain oats for free
Add whole grain oats to your day in the free calorie tracker — pick your serving, and the calories and macros are logged instantly. No account, no paywall. To plan how much you should eat, try the calorie calculator or macro calculator.
More grains & pasta
Whole grain Oats FAQ & Nutrition Questions
How many calories and carbs are in 1/4 cup dry (45 g) of whole grain oats?
One serving of 1/4 cup dry (45 g) provides 171 calories, 31.4 g total carbs, 5.6 g protein, and 2.6 g fat.
How many calories and macros are in 1/2 cup dry (90 g) of whole grain oats?
1/2 cup dry (90 g) of whole grain oats provides 343 calories, 11.3 g protein, 62.8 g total carbs, and 5.2 g fat.
How many calories are in 100 g of whole grain oats?
Whole grain Oats contains 381 calories per 100 g, with 12.5 g protein, 69.8 g carbohydrate, and 5.8 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for whole grain oats?
The official USDA FoodData Central ID for "Oats, whole grain, steel cut" is FDC ID: 2346397. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of whole grain oats?
By calories, whole grain oats is approximately 73% carbohydrates, 13% protein, and 14% fat.
How many calories are in an ounce of whole grain oats?
One ounce (28 g) of whole grain oats has 108 calories, with 3.5 g protein, 19.8 g carbs and 1.6 g fat. Four ounces (113 g) comes to 432 calories, and a full pound (454 g) to 1728 calories.
How much whole grain oats is 100 calories?
About 26 g of whole grain oats supplies 100 calories, because it carries 3.81 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much whole grain oats do I need for 20 g of protein?
Roughly 160 g of whole grain oats, which also brings 610 calories with it. That works out to 3.3 g of protein per 100 calories.
Is whole grain oats high or low in calories for a grains & pasta?
Whole grain Oats sits 2% above the grains & pasta average of 372 kcal per 100 g, ranking 35th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.